Part 2 of the Gluten Free diet article.
Switching to a gluten-free diet is a big change, and like anything new, it takes some getting used to. You may initially feel deprived by the diet's restrictions, especially if you weren't having troubling symptoms before your diagnosis.
It may help to try to focus on all the foods you can eat instead, however. You may be pleasantly surprised to realize how many gluten-free products, such as bread and pasta, are now available. Many specialty grocery stores sell gluten-free foods. If you can't find them in your area, check with a celiac support group or search online.
If you're just starting with a gluten-free diet, it's a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.
Many healthy and delicious foods are naturally gluten-free:
Beans, seeds and nuts in their natural, unprocessed form
Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
Fruits and vegetables
Most dairy products
It's important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet, such as:
Corn and cornmeal
Gluten-free flours (rice, soy, corn, potato, bean)
Avoid all food and drinks containing:
Barley (malt, malt flavoring and malt vinegar are usually made from barley)
Triticale (a cross between wheat and rye)
Avoiding wheat can be challenging because wheat products go by numerous names. Consider the many types of wheat flour on supermarket shelves — bromated, enriched, phosphated, plain and self-rising. Here are other wheat products to avoid:
Avoid unless labeled 'gluten-free'
In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:
Cakes and pies
Cookies and crackers
Imitation meat or seafood
Processed luncheon meats
Sauces, including soy sauce
Seasoned rice mixes
Seasoned snack foods, such as potato and tortilla chips
Soups and soup bases
Vegetables in sauce
Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free.
You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include:
Food additives, such as malt flavoring, modified food starch and others
Medications and vitamins that use gluten as a binding agent
Avoid the above foods for the time being to see how your body reacts to being Gluten Free. After awhile you will be able to add these foods back into your diet, and find which ones may be causing the problems.
Sign up for your FREE 30 minute consultation to see how Formula One Health and Fitness can help with getting you back on track.